From soup and salmon to beans and sausages: What breakfasts look like around the world

Some people say that breakfast, as it’s usually the first meal we eat, is the most important meal of the day. That means eating nutritious foods that will give us energy as well as making us feel full, which prevents us from overeating through hunger later in the day.

Most health experts agree that it’s a good idea to start the day with a balance of protein, fiber, minerals and vitamins. But our metabolisms are different, as our daily routines, so those with strenuous, physical jobs are going to use up more calories than those who are sedentary.

Not only that, breakfast is different depending on where you are in the world, the climate and the time of year - a summer breakfast will likely be lighter than a winter one. Nutritionists say that it’s good to vary our breakfast routine instead of relying on the same meals every day.

Since breakfast varies from country to country (and region to region), let’s take a look at some of the more unusual meals as well as the traditional classics, and look at how beneficial they are to us in terms of nutrients.

China: Bao zi

You could spend a whole year in China and eat something completely different every day. For the Chinese, that includes breakfast, with a wide variety of snacks and dishes available in the morning. One of the most popular is a bao zi, a small, soft white bun, sometimes filled with sweet or savory fillings - such as pork and spring onion, vegetables, chai siu pork... The buns are steamed and can be bought from stalls out on the street, although some families will make their own at home.

Japan: Ichiju sansai

For the traditional Japanese breakfast, the focus is on wachoshoku - balance, freshness and health. So a typical meal to start the day consists of one soup, and three small dishes (ichiju sansai). Japanese breakfast could be a grilled salmon filet as the main dish, alongside healthy side dishes such as boiled vegetables (broccoli), julienned carrot, tofu, miso soup and steamed rice.

It’s one of the healthier options as it is low in sugar and saturated fat, while providing protein, fiber and complex carbs. A meal that will also leave you feeling full but not bloated.

Catalunya, Spain: Pan tumaca

Generally speaking, the Mediterranean countries: Spain, Italy, France, Greece... have a similar approach to starting the day. Breakfast in its simplest form will be a coffee and a sweet or savory snack - for example in southern Italy, a sfogliatella (puff pastry filled with ricotta and lemon rind) to churros and porras (deep-fried batter) in Spain.

A healthier, popular alternative is pan tumaca (pa amb tomàquet or pan con tomate) which is a slice of bread (usually baguette) which is toasted then topped with crushed, fresh, ripe tomato pulp (skin removed) and drizzled with olive oil - and sometimes a few slices of jamón. Add a milky coffee and glass of freshly squeezed orange juice and you have a Mediterranean breakfast par excellence - packed with goodness, vitamins and fiber.

Mexico: Huevos rancheros

Heading over to Mexico, huevos rancheros are traditionally served for breakfast or brunch.

The original recipe features fried eggs (sunny-side-up) on top of crispy corn tortillas (sometimes lightly toasted on a griddle), all smothered in a spicy, rich, tomato sauce (salsa). They’re typically served with sides like creamy re-fried beans, guacamole, freshly-made pico de gallo (chopped tomato, onion, fresh coriander leaves, lime and jalapeño chile) and sometimes a sprinkle of cotija cheese for good measure, and extra protein.

England: Full English breakfast

And saving the unhealthiest to last, there is the full English which, to split hairs is not precisely a typical English way of starting the day off, but popular enough to have gained notoriety for various reasons.

The origin of the Full English can be dated back several centuries and the basis of the original dish was poached eggs and bacon.

Breakfast became more protein-loaded in the 18th and 19th centuries among the wealthy. In Victorian Britain, the dish in many ways could be viewed to an established view of the French, their culture and cuisine. The fried breakfast became even more popular after the recipe was included in Mrs. Beeton’s Book of Household Management in 1861.

Today, the meal generally contains some or all of the following ingredients, served on a large plate: fried eggs, bacon or gammon, grilled mushrooms, grilled tomato, grilled black pudding or chipolata sausages, fried bread and baked beans.

The Full English became popular with long-distance lorry drivers as on a long day, travelling from one end of the country to the other, it might be the only opportunity for them to actually sit down and eat. So the early morning fry-up was featured on menus at transport cafes and greasy spoons up and down the country.

It is also gained a certain fame for easing the excesses of the night before. While it may or may not take the sting out of a hangover, the Full English is in terms of nutrition and healthy eating is not a good option if eaten on a regular basis. It’s loaded in saturated fats, salt, nitrates in processed meats and a large serving could contain well be over 1,000 calories.

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